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SEP 22, 2017

Boulder Shoulder Workout


If you're looking to sculpt your shoulders into beastly boulders, then this workout out is for you. Ben Ellis, our in-house PT, has put together this quick shoulder workout that is sure to leave your muscles burning for hours afterwards.

1A: Lateral Shoulder Raises

With elbows slightly bent, raise arms to sides until elbows are shoulder height. Lower and repeat.

3 Sets / 15 Reps / Tempo 2:2

1B: Front Raises

Raise barbell forward and upward until upper arms are above horizontal. Lower and repeat.

3 Sets / 15 Reps / Tempo 2:2 / 60-120 Sec Rest

2A: Military Press

Press bar upward until arms are extended overhead. Lower to front of neck and repeat.

3 Sets / 15 Reps / Tempo 2:2

2B: Dumbbell Shoulder Shrugs

Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Lower the dumbbells back to the original position. Repeat.

3 Sets / 20 Reps / Tempo 2:2 / 60-120 Sec Rest

3A: Bent Over Lateral Raises

Bend at the hips at 20 degress. Raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists. Lower and repeat.

3 Sets / 15 Reps / Tempo 2:2

3B: Upright Row With Bar

Pull bar to neck with elbows leading. Allow wrists to flex as bar rises. Lower and repeat.

3 Sets / 15 Reps / Tempo 2:2 / 60-120 secs Rest

4: Dumbbell Shoulder Press

Press dumbbells upward until arms are extended overhead. Lower to sides of shoulders and repeat.

1 Set / 50 Reps / Tempo 2:2

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Written by Ben Ellis

PROMiXX's resident PT.

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